Mommy and Me Workout: Cycle 1, Week 5

EDITOR'S NOTE: Nicole Crawford is a certified personal trainer and women's fitness specialist (NASM) and a pre- and post-natal fitness specialist (AFPA). Nicole thinks all moms should have the opportunity and support they need to stay fit. She volunteers at crisis pregnancy centers and is completing DONA International's requirements to become a certified birth doula. Connect with Nicole: Nicole@BreakingMuscle.com

Mommy and Me Workout Cycle

These workouts are designed for moms with babies and toddlers at home. They are functional, effective training routines you can do with little ones running around. Some of the workouts also include movements you can do with your kids to get them involved.

The workouts are four days a week. You can do them on consecutive days or between your days at the gym. You can also use them as supplemental workouts for your primary training. For example, if your usual focus is running, the strength-endurance workout might be good to do before your run. Since the focus of the program is general physical fitness, it can be used by moms of all fitness levels.

Each day has a different focus. Day one is conditioning day, day two is a short interval workout, and day three is devoted to yoga. The final day of the week is focused on a specific skill you’re working on.

Although you can jump in any time you like, I recommend starting from the beginning. Over the six-week period, you will repeat certain workouts at a greater intensity or volume and focus on improving your pull ups, running, and core strength.

Week Five

Day One - Conditioning

Stroller Run: 45 minutes, with 10 minute warm up

Day Two - HIT

This is another good workout to do with your toddler. For the farmer’s walks, she can carry buckets with water. For the chin ups, she can be in charge of counting how many you reps you get.

A. Tabata:

Push Ups

Lunges

Side Plank

Pull Up

B. 5 Rounds:

Farmer’s Walk – 40 meters with half your bodyweight

Jumping Jacks x 20

Mountain Climbers x 20

Day Three - Yoga

Run through the following series 3-5 times. Hold each pose for three deep breaths:

Cat/Cow

Cobra

Yogi Squat

Gate Pose

Wide Legged Forward Bend

High Lunge

Low Lunge

High Lunge

Mountain Pose

Forward Fold

Downward Dog

End with 3 minutes in Child’s Pose, followed by a 5-10 minute Savasana.

Day Four - Skill Practice

Practice a skill of your choice (handstands, pistols, pull ups, or other exercise you’re working on) for twenty minutes today.